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Free Weekly Workout
Back Squat, 10, 7, 5, 3 Repetitions (Tempo Training)
Rest as needed then,
Tabata Row (Calories)
Tabata Wall Ball (Repetitions)
Tabata Pull-up (Repetitions)
Note: The tempo for the Back Squat is a 5 second decent, 3 second hold in the bottom position, and explosive (ie. sub 1 second) return to the top position. The “Tabata” interval is 20 seconds of work, followed by 10 seconds rest, completed 8 times. This is gonna’ be a good one!
Connor is Athlete Of The Week!
Congratulations to Connor who was recognized as Athlete Of The Week at CrossFit Amundson. Connor has just tipped over the 6 month mark of dedicated training in our LIGHT and CrossFit program, and the results have been outstanding. Connor originally joined our gym to help his Martial Arts training, and with the added speed, power and endurance he has achieved, his sparring has increased in capacity in an immense way. Inside the gym, Connor is years ahead of his age in maturity and leadership ability, and he is frequently complimented for his display of virtuosity in the workouts. Congratulations Connor on all your achievement, both inside and outside the gym.
Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)
Our LIGHT workout will be our HQ programming today.
Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
Your Wife is Not Your Sister
Drawing on the experiences of love lessons learned the hard way, Greg Amundson offers insight into the unique relationship between a husband and wife. Best known for his worldwide CrossFit Goal Setting Course and extensive Law Enforcement career, Greg now opens his heart on the mistakes he made during his marriage to the most beautiful woman in the world.Buy Now
Forging Elite Leadership
After surviving SEALFIT’s Kokoro Camp, Greg Amundson outlines a leadership model based on the physical modalities of CrossFit training. “I’m leaving on a jet plane. Don’t know … .” Lying on our backs, covered in wet sand, our heads pointing towards the ocean in the middle of the night, a large wave crashed over Tommy Hackenbruck and me, pulling us deeper into the frigid Pacific waters. As soon as we resurfaced, Tommy and I re-locked arms and continued in harmony, “Don’t know when I’ll be back again!” I was freezing cold, hungry, tired, chafed from sand drills and incredibly sore, and I faced the dark truth that I had over 30 more hours of torment ahead of me. However, as Tommy and I sang our favorite John Denver song at the top of our lungs, there was nowhere I would have rather been than at Kokoro Camp No. 12. Click here for a Free PDF Download of the full article